Tuesday, 28 February 2017

Body Building Routine

What routine or regime you select is dependent on several
factors, age, sex, goals and overall physical fitness. There is no such
thing as "one routine fits all."
Without getting too technical for purposes of our overview here, let's take a very simple, straightforward approach.
Generally
speaking, it is recommended to do three sets of ten repetitions on each
exercise you select. Beginners need to stick to a routine for at least 3
months of regular training. During this time it is important to follow a
plan of good diet and nutrition. The recipes found elsewhere in this
document are a great place to start.
Whatever exercises you plan
to follow, you should always start off by warming up. Warm up exercises
should be aerobic in nature which should include running on the
treadmill, jogging, or skipping for a period of about 10-15 minutes. The
overall warm up time should last between 15-20 minutes. Always remember
that a warmed up body responds faster and there is less chance of
injury (like muscle catch, tear, pull, etc). Warm up results in an
increase in the pulse and the heart- rate.
Many factors go in to
the finalization of the routine for a bodybuilder, such as the current
health condition, the goal and the number of days in a week the
bodybuilder is going to visit the gym.
For example, if the
bodybuilder visits the gym 6 days a week, then the schedule will be of
one kind. Whereas, if the bodybuilder works out three times a week, then
the schedule is likely to be more intense.
However do keep in
mind that no schedule should be for a long term. The long term goal
should be broken down in to short and mid term targets - and the routine
should be devised accordingly. Thus one short term schedule may be for 3
days a week followed by a 6 day week routine, depending on the
condition and the rate of development/growth.
A good beginner
routine might be to start off using a bar that is light enough to handle
comfortably. Don't begin by using equipment that is not appropriate for
a beginner. The only thing that may result is an overall feeling that
exercise is "too hard." Work up to your routine gradually.
A
beginner's session should initially cover the major muscle groups. Start
off with the two hands barbell press. This is productive for developing
the upper and lower arms, shoulders and back. Because it isn't the
easiest exercise it should begin first when strength is at the highest.
This exercise is intended for the deltoids and triceps.
A second
exercise might be the two hands curl with barbell. This will work the
biceps situated at the front of the arms, in contrast to the triceps at
the back of the arms exercised earlier. The biceps is conventionally the
muscle which all desire to develop and is usually already one of the
beginner's strongest.
A third exercise to consider is the bench
press. The lift lies on the back and is handed the bar which is then
lowered to the chest. This exercise primarily works the pectorals but
also exercises the triceps and deltoids like the first exercise.
The
fourth exercise is upright rowing where the barbell is raised with a
narrow hand spacing to the region of the chin, lowered to arms' length
and the movement repeated. This is generally for the trapezius muscles
(which lie between the neck and the shoulder socket on top of the
shoulders)- so a different muscle is targeted this time.
There are
many sources available to help you determine what "routine" is best for
you. Here is one that we found, but be aware that it isn't the only
option available nor the only one you should use. Let us see how a 5 day
week routine might look:
Monday
Behind Neck Shoulder Press: 4 sets 6-10 reps
Upright Row: 4 sets 6-10 repetitions
Incline Dumbbell Press: 4 sets 6-10 reps
Bench Press: 4 sets 6-10 repetitions
Crunches: 3 sets 6-10 reps
Tuesday
Close Grip Lat Pull down: 4 sets 6-10 reps
Close Grip Seated Pulley Row: 4 sets 6-10 repetitions
Seated Calf Raise: 4 sets 6-10 reps
Reverse Wrist Curl: 4 sets 6-10 repetitions
Wednesday
Squats: 5 sets 6-10 reps
Leg Press: 5 sets 6-10 reps
Leg Curl: 4 sets 6-10 reps
Thursday
Close Grip Bench Press: 4 sets 6-10 repetitions
Tricep Dip: 4 sets 6-10 reps
Dumbbell Shrug: 4 sets 6-10 repetitions
Standing Calf Raise: 4 sets 6-10 reps
Friday
Pull Ups: 4 sets 6-10 reps
E-Z Bar Curl: 4 sets 6-10 repetitions
Hammer Curl 4 sets 6-10 reps
Crunches: (with weight) 4 sets 6-10 repetitions
As we said, there are a number of training programs available for bodybuilders and this is just one.
There are other factors to look at before selecting one for yourself. Let's explore them:
Has the program been experimentally tested?
Are there specific goals, training loads, progressive monitoring and recovery periods in the program routine?
Does the program specify what types of people are eligible for it?
Only after going through them should the bodybuilder enroll for the routines of such a program.